December 11, 2013

The purpose of this Blog is for Crossfitters and other athletes to push each other to work harder in a competitive manner. Try this WOD and post times in the comment section. Each day a new WOD will be posted, Have Fun.

Steve Dee

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Sponsor 

http://al1vemagnetics.com/

Box's

http://www.endorphincrossfit.com/

http://www.crossfitnovus.com/

Dynamic Stretch:

PVC/ATW

Burgener warmup

Band stretch

Pigeon stretch

Instep stretch

Warm up:

Inchworm pushups x 3

Spiderman walk

Kip x 10

30 Burpees

WOD: Chipper (5 Rounds for Time W/ 40 minute time cap)

1 Rope Ascent 
5 Hanging Squat Snatch into Overhead Squat (115/75#)
10 Medicine Ball Sit Ups into Push Ups (20/14#)
5 Hanging Clean into Push Jerk  (185/135#) 
10 Front Rack Step ups (115/75) (20/12)

Time: 33:25